How to Avoid Jet Lag: Tips from a Physio

Jet lag is a common issue when traveling across time zones, causing fatigue, disrupted sleep, and general discomfort. However, physiotherapy techniques can help reduce its impact and make your transition smoother. Here are some practical tips from a physiotherapist’s perspective to help you avoid jet lag and recover more quickly:

1. Move and Stretch During the Flight

Long periods of sitting can worsen the effects of jet lag by causing stiffness and sluggish circulation. To combat this, try to get up and walk around the cabin whenever possible, especially on longer flights. Simple in-seat exercises can also help. Here are some recommended movements:

• Ankle Circles: Lift your feet slightly off the floor and rotate your ankles in slow circles. This helps improve blood flow and reduces the risk of swelling.
• Seated Knee Lifts: While seated, raise one knee toward your chest, hold for a few seconds, and then lower it. Repeat on the other side to keep your lower body active.
• Neck Stretches: Gently tilt your head toward your shoulder, hold for 15 seconds, then switch to the other side. This helps relieve neck tension.

2. Stay Hydrated

The air inside airplane cabins tends to be dry, leading to dehydration, which can worsen the effects of jet lag. Make sure to drink plenty of water throughout the flight. Avoid caffeine and alcohol, as they can further dehydrate you and disrupt your sleep patterns.

3. Gradually Adjust Your Sleep Schedule

In the days leading up to your trip, try to gradually adjust your sleep schedule to align with your destination’s time zone. Go to bed and wake up an hour earlier or later (depending on the time zone you're traveling to) each day leading up to your trip. This can help your body slowly adapt to the new schedule, reducing the shock of the time change once you arrive.

4. Get Sunlight Exposure

One of the most important factors in resetting your body’s internal clock is exposure to natural light. When you arrive at your destination, spend time outdoors and get as much natural light as possible. Morning light is particularly helpful in regulating your circadian rhythm, so try to get outside early in the day.

5. Light Exercise After Arrival

Engaging in light physical activity after your flight can help reduce fatigue and wake up your body. Go for a walk, stretch, or do a short yoga session. This can increase circulation, ease muscle stiffness, and help you feel more alert. Avoid strenuous exercise, as it may cause more fatigue, but a gentle workout can significantly help with recovery.

6. Maintain a Consistent Sleep Routine

Once you arrive at your destination, try to maintain a consistent sleep schedule that aligns with the local time zone. Go to bed and wake up at the same time every day, even if you’re still feeling the effects of jet lag. Avoid naps, as they can disrupt your ability to fall asleep at night.

Common FAQs About Jet Lag and Physiotherapy

• How long does it take to recover from jet lag?
  • Recovery varies, but it generally takes about one day for every time zone crossed. Following the tips above can help speed up the process.
• Should I exercise on the plane?
  • Yes, light stretches and in-seat exercises like ankle circles and knee lifts can keep your muscles active and prevent stiffness during long flights.
• Does hydration really help?
  • Absolutely. Dehydration worsens jet lag symptoms like fatigue and headaches, so drinking plenty of water before, during, and after your flight can help you recover more quickly.

Jet lag can be a nuisance, but by incorporating these physiotherapy tips, you can significantly reduce its impact. Keep moving, stay hydrated, and adjust your body to the new time zone with light exercise and exposure to natural light. With these strategies, you'll feel more refreshed and ready to enjoy your travels.